Why Science Says You Should Exercise Before School
Did you know you can customize Google to filter out unwanted results? Follow these steps to improve your search results, including adding Lifehacker as your preferred source for tech news .
Before you sit down to study or start working on an important work project, it’s worth hitting the gym or taking a brisk walk. Beyond the overall health benefits, research shows that this can also improve cognitive performance. And when, for example, the start of a new semester or a deadline is approaching, anything that can give your brain a boost is likely beneficial.
What research says about exercise and learning
There’s no shortage of solid, peer-reviewed research spanning decades on the effects of exercise on cognitive ability. There’s just a lack of explanation. The exact reasons why exercise improves thinking aren’t fully understood, but one 2018 review in Frontiers in Psychology discusses evidence that it can increase blood flow to the brain, boost levels of certain neurotransmitters, and enhance feelings of control and self-esteem. In a childish way, I think this is true. When I leave the gym in the morning, I feel like I’ve already accomplished something, and I tend to be a little more energetic at work, riding my own little wave to continue my productive streak throughout the day.
Another review from 2013 noted that “more active” people are better able to focus on the world around them and process information more quickly. Exercise may even have long-term effects on the brain; a 2018 review concluded that “chronic aerobic exercise is associated with robust structural and functional neuroplastic changes, as well as improved cognitive function.”
What exercises are best for your brain?
The study supports all types of exercise, but places particular emphasis on high-intensity aerobic exercise—the kind that requires a lot of movement and gets your heart rate up. According to researchers at Frontiers , even a single bout of this type of exercise can improve cognitive function.
So, before you sit down to study, make a weekly plan, or have an important conversation with your boss, consider swimming, cycling, jogging, running, using the elliptical, or taking a brisk walk around the block. You’ll need a good cardio workout, even if it’s just a bike ride to work or a lunch break at the gym. ( Here’s a guide to the total amount of exercise you need each week.)
How to find time to exercise
I know it’s hard to find time to exercise, especially if you’re a stressed-out student, but that makes it even more important to make time to take care of your body, regardless of how it affects your mind. Considering it can help you become a better student, it’s practically imperative.
If getting to a gym, bike path, or recreation center is truly impossible, there are plenty of things you can do from the comfort of your home or dorm room. Since we’re looking to get your heart rate up here, focus on cardio as much as possible in your space. For example , YouTube is full of great workout videos that can get the blood pumping. I’d also recommend a dedicated workout app to guide you. I’m partial to the Peloton app , but while it has all kinds of classes from cycling to walking and yoga , it can also cost up to $44 per month, making it a bit overwhelming for a student. As a free alternative, you can try Nike Training Club , which has similar classes you can take from home. Check with your university’s student center to see what’s available. Universities offer all sorts of health-focused resources, from fitness apps to on-campus recreation centers. During graduate school, I taught spinning at my university’s sports center, which other students could attend for free. Research shows that I always noticed a slight boost in cognitive performance when I did it right before class.